Yin Yoga For Beginners

Good morning and welcome to this morning's yin yoga live class.

Today we're going to be focusing on a series of poses that is really great for the beginner.

So if you have never done yin yoga before and you'd like to give it a try,

Then this is a class for you to try out for sure.

The only real tool you might need during this class,

If you have one,

Is a suspension belt or a tension band,

Whichever you have.

But it's not essential,

I'll show you an alternative if you don't have one.

And if you want,

You can also use your blocks for support in one of the first poses.

So thank you for joining me.

As always,

Please look after your body.

We do hold the poses for an extended period of time in yin yoga.

So if you have any pain or discomfort,

Please adjust your pose accordingly.

You shouldn't be feeling any of that and we don't want you to injure yourself.

If you cannot adjust your pose and be in the pose for an extended period of time comfortably,

Then please do consider coming out of the pose and waiting until we go into the next pose to join in again.

And as always,

I cannot be held liable for any pain,

Injury or otherwise for anyone who joins in on my classes,

Whether recorded or live.

So thank you for joining me and let's get started.

We're going to start with a breathing exercise to bring you onto the mat and to be mindful and present in your yoga practice.

So I want you to take a nice deep breath in and as you are breathing in,

Feel as if you're putting the energy up from the earth,

Up through your spine and into your crown.

Breathing in through your nose and hold.

And as you breathe out,

Breathe out through your mouth and feel that energy returning down back into the earth,

Taking with it any tension or stress you have stored in your body.

Nice deep breath in.

Hold.

And breathe out.

Deep breath in.

Hold.

And breathe out.

Breathe in.

Hold.

Slowly breathe out.

And one last time.

Breathe in.

Hold.

And breathe out.

We're going to start in a seated position on the mat.

So sit in the middle of your mat.

Bring your feet flat onto your mat,

Knees bent,

Arms out in front of you.

Curve your spine and slowly roll down onto the mat.

Our first pose is the supine butterfly.

So bring the bottoms of your feet together,

Bring your feet onto the mat and let your knees fall apart naturally.

If it's uncomfortable,

You're welcome to use a block or a bolster to support your knees or your legs.

Hands at your sides.

Deep breath in.

Breathe out and relax into the pose.

Remember to keep your breaths long and even in and out.

If you find your mind begins to wander while in each pose,

Bring it back to your breath.

Take a nice deep breath in.

Moving as slowly as your body wants to as you breathe out,

Bring your knees up.

Roll over onto your side.

Use your hands to push yourself up into a seated position.

Swing your knees underneath you.

We're going to do child's pose.

Knees together,

Feet together.

Come to sit on your feet.

We're going to walk forward and bring our forehead down to our mats.

Remember,

The goal of child's pose is to stay seated on your feet.

If you feel yourself lifting off your feet,

Rather bring your forehead up.

You can do so by either forming fists with your hands and bringing your forehead onto your fists or you can use a yoga block.

Take a nice deep breath in.

Walk your hands forward and breathe out and bring your forehead down to the mat.

Deep breath in.

Breathe out and relax into the pose.

Take a nice deep breath in.

Breathe out.

Come up onto your hands.

Walk your hands forward.

Come down onto your elbows.

Lengthen your legs up behind you.

Let your feet fall apart naturally.

Elbows underneath your shoulders.

Hands flat on the mat and look up for sphinx.

Take a deep breath in.

Breathe out and relax into the pose.

Take a nice deep breath in.

Breathe out.

Bring your hands underneath your shoulders.

Lower yourself down to the mat.

Roll over onto your side and then onto your back.

We're going to do a hamstring stretch.

I want you to bend your right knee and put foot flat on the mat.

The tips of your fingers should be able to touch the back of your heel.

Then extend your left foot and lift your leg up.

Interlace your fingers behind your thigh and gently pull it towards you,

Giving your hamstrings a good stretch.

Breathe in.

Breathe out and relax into the pose.

Take a nice deep breath in.

Breathe out.

Slowly release that foot down to the mat.

Extend out your right leg.

Deep breath in.

Breathe out.

Bring your leg up.

Interlace your fingers behind your hamstrings.

Give your leg a nice gentle pull towards you.

Stretching those hamstrings.

Breathe in.

Breathe out and relax into the pose.

Take a nice deep breath in.

Breathe out and slowly lower that foot down to the mat.

Bring your knees in.

Hug them to your chest.

Keeping your knees bent,

Straighten your legs up.

You can hold your feet here and your legs here or if you want to,

You're welcome to go up against the wall and be up against the wall.

Or if you have a band,

Wrap it around your feet and then use your hands to hold your feet up in position.

Take a nice deep breath in.

Breathe out.

Relax into the pose.

Make sure to drop your shoulders to the mat.

Take a nice deep breath in.

Breathe out and slowly lower your feet down to the mat.

You're going to take your right ankle and place it on top of your left knee.

And you can stay like this in this pose with your hands at your side.

If you want a deeper stretch,

Lift your left foot up and wrap your fingers behind your left thigh for an even deeper stretch over your left shins.

Take a deep breath in.

Breathe out and relax into the pose.

Take a deep breath in.

Breathe out and slowly lower that left foot to the mat.

Bring your right foot to the mat.

And now to do the other side.

Place your left ankle on your right knee.

You can stay here if you prefer with your hands at your side.

Or lift your right foot up and wrap your fingers behind your left thigh for an even deeper stretch over your left shin.

Take a deep breath in.

Breathe out and relax into the pose.

Take a deep breath in.

Breathe out and slowly lower that left foot to the mat.

Bring your right foot to the mat.

And now to do the other side.

Place your left ankle on your right knee.

You can stay here if you prefer with your hands at your side.

Or lift your right foot up and wrap your fingers behind your left thigh for an even deeper stretch over your left shin.

Take a deep breath in.

Breathe out and relax into the pose.

Take a deep breath in.

Breathe out and slowly lower that left foot up.

Wrap your hands behind your thigh or shin,

Depending on how deep you want the stretch.

Breathe in.

Breathe out and relax into the pose.

Take a nice deep breath in.

Breathe out.

Bring your feet back to the mat.

Breathe in.

Breathe out.

Lift your feet up and I want you to just drop them over to the left side.

Take your hands out in a T.

Look over to your right hand.

Breathe in.

Breathe out and relax into the pose.

Take a nice deep breath in.

Breathe out.

Bring your head to centre.

Bring your knees to centre.

Drop your knees now to the right side and look over to your left hand.

Breathe in.

Breathe out and relax into the pose.

Take a nice deep breath in.

On the out-breath,

Bring your legs and head up to centre.

Bring your feet to the mat.

Bring your hands to your side.

Match your shoulders away from your ears.

Palms are facing up.

Again,

Extend out your legs.

Let your feet fall apart naturally into Shavasana.

Final resting pose.

Take a deep breath in.

Breathe out and relax into the pose.

Thank yourself for taking this time out for you.

You need your body.

Take a moment to take in all the work that you've just done for it.

When you're ready,

Slowly come back to the room.

Take a nice deep breath in.

Breathe out and wriggle your fingers and toes.

Move your head from side to side.

When you're ready,

Bend your knees.

Pull over onto your right side and use your hands to push yourself up into a seated position.

Thank you so much for joining me.

I'm here weekdays,

Monday to Friday,

9.

15am.

I really appreciate you and I look forward to seeing you tomorrow.

Hand in front of your heart in prayer.

Go well.

Namaste.